1A- 0-10 mins snatch drills , focusing on set up , positional strength and speed under the bar.

1B- 15-35 mins (3 mins on 1 min off)
1- amrap of- 20 DUs + 8 burpees
2- ME cal ski
3- ME cal row
4- 800m run* can scale distance(3 min window to achieve distance)
5- ME snatch@60/40

1C- 36-40 mins
Core or mobility

1B will be your score we are looking for you to hold that 80-90% pace , think 800m running pace not 200m if it makes more sense to you working out your pacing

elbows on ground, aim for 2min

Find 1 RM Snatch

50 cal bike
50 hang power snatch 45/35
75cal row
75 stoh 45/35
100 cal bike
100 Walking lunges 45/35kgbar
75 cal row
75 hang power clean 45/35kg
50 cal bike
50 floor presses

"Fight Club"

3 Rounds for Total Reps:

1:00 – Thrusters 40/30

1:00 – Power Cleans

1:00 – Box Jump Overs

1:00 – Pull-Ups

1:00 – Assault Bike Calories

Rest 1:00 between rounds.

Amrap 7
1 power clean 70kg
30 du
2 power clean
30 du
3 power clean
30 du
4 power clean
30 du
Aggiungi un power clean 70kg ogni giro

"AMRAP (with a Partner) in 31 minutes
8 Thrusters @40/30kg
6 Rope Climbs
11 Box Jumps @60/50cm
Partners alternate 400m WB run @9/6kg)

Partner 1 performs the workout listed above. Partner 2 runs 400
meters with a WB. When Partner 2 returns from the run, Partner 1
will grab the WB and begin their 400 meter run, while Partner 2
continues the workout where Partner 1 left off. Mark a round
completed following the 11 box jumps. This is an AMRAP workout
so score is total rounds and reps at the end of 31 minutes"

Every 5 minutes, for 25 minutes:
Row 500 Meters
20 Chest-to-Bar Pull-Ups

Complete each set as quickly as possible. Note times for each set

3 rounds:

2min on 1min off as many reps as possible:

• 15 DB burpee 22,5kg
• Rest of the time reverse DB lunges

”DG”
AMRAP in 10 minutes
8 Toes-to-Bars
8 Dumbbell Thrusters (35/25 lb)
12 Dumbbell Walking Lunges (35/25 lb)